When you want to supercharge your weight loss, many tips and tricks exist.
Not all of the weight loss tips that you find will help, and many ideas are unhealthy.
Nutritionists know all the proven ways to supercharge your weight loss, giving you the information you need to get started. With the right weight loss tips, you can quickly supercharge your weight loss plans.
Nutritionists Reveal 25 Tips to Supercharge Your Weight Loss
Use these proven tips to help you boost your weight loss quickly and effectively. With science to back it up, you can rest assured that the methods are safe and accurate.
Refined carbs are often found in sugar and grains that have been stripped of their natural fiber, such as white bread and pasta. These carbs can cause your blood sugar to spike, making you experience more cravings and feel hungrier sooner afterward.
2. Split Meals in Half
If you don’t have time or don’t want to count calories, cut your meals in half instead. Cutting your meals will help you eat less, supercharging your weight loss. Most of the time, meals are too big already, so cutting them in half will make them closer to the correct serving size.
You can do the same with high-calorie beverages, too. Pour them into a cup instead of drinking right from the bottle or to-go cup. By pouring them into a different cup, you won’t be as tempted to drink more than half.
3. Do Cardio Exercises
Cardio or aerobic exercise is the perfect way to burn extra calories. As you burn more calories, you will lose weight, targeting belly fat.
4. Drink More Water
Increasing your water intake is one of the best ways to supercharge your weight loss. Drinking water boosts metabolism for up to five hours, helping with additional calorie burning that entire time.
If you drink a decent amount of water about 30 minutes before a meal can help you eat less, too. You won’t consume as many calories, and water helps curb cravings.
5. Get More Sleep
Getting more sleep is directly related to weight loss, but many people don’t take advantage. Those that don’t get enough sleep have an increased risk of obesity. Plus, when you’re tired, you are more likely to eat junk food without thinking about it.
6. Use a Smaller Plate
When preparing your meals at home, use a smaller plate. With a smaller plate, you will fill it with less food, meaning fewer calories. You aren’t as likely to go back for seconds, and even if you do, your servings will be a little smaller.
7. Consume Spicy Foods
Eating spicy foods can boost your metabolism and reduce your appetite. The capsaicin found in chili peppers quickly causes these effects, and it keeps working for a while.
8. Go for a Walk After You Eat
If you can, go for a short walk after every meal. It increases your overall daily movement while supporting healthy digestion and supercharging weight loss. If you have the time, increase the length of your walks for additional benefits.
9. Eat Eggs
Eating more eggs can help you lose weight and consume fewer calories. The protein makes you feel full for a longer time, meaning fewer cravings and mindless snacking. Avoid adding oil or butter to your eggs, though.
10. Practice Portion Control
You can lose a ton of weight if you practice portion control and pay attention to calories per serving. You can exercise portion control by tracking your food and measuring out your servings. This one dietary change can enhance your weight loss right away.
As you pay more attention to portions and calories, you will become more aware of what you eat. You will begin to make healthier choices a habit instead of a chore.
11. Take Breaks to Stretch
If you work at a desk or in a sedentary position, take breaks to stretch every half hour. Spend one minute stretching each time. If you need a reminder, set a timer on your phone when you are working.
Not only does stretching help burn calories, but it will relieve knots and tightness in your back and shoulders. The goal is to move and stretch often, so start making it a habit today.
12. Drink Coffee
Coffee is full of antioxidants and increases metabolism by up to 11%. It promotes fat burning, too, making it perfect for weight loss,
Coffee can be tricky because it is healthy, but many things that people add to it aren’t. If you add sugary or full-fat creamer to your coffee, you are likely negating all of the benefits.
Try to drink your coffee black. If you don’t like it, add sugar-free creamer instead.
Lifting weights promotes muscle strength and increased metabolism. As the exercise challenges your muscles, you will burn more calories as you tone your body.
14. Consume More Protein
Protein is essential for weight loss because it boosts your metabolism and helps you burn more calories. Eating more protein also decreases cravings and late-night snacking.
15. Try Green Tea
One of the many benefits of green tea is that it helps you lose weight. It contains caffeine and antioxidants that work together to burn more fat. It also boosts your energy level, increasing your daily movement and burning more calories.
16. Increase Your Fiber Intake
If you eat more fiber, you will lose more weight. It makes you feel full for a longer time, helping you control your weight easier. You won’t eat as much, either, supercharging the weight loss even more.
17. Keep Healthy Snacks on Hand
If you keep healthy snacks around, you will be less likely to indulge in unhealthy foods when you get a craving. You can use fruits, vegetables, low-fat cheese, nuts, hard-boiled eggs, and other healthy snacks ready.
18. Avoid Sugary Beverages
Sugary drinks like soda and fruit juice are incredibly fattening and can lead to obesity. The added sugar in these drinks is one of the leading contributors to weight gain. Limiting these drinks is a good start, but eliminating them from your diet entirely is best.
19. Do Intermittent Fasting
This popular eating cycle requires you to go a set amount of time without consuming anything but water. Studies show that this is an effective method to supercharge weight loss by restricting calories. It will also help you avoid the loss of muscle mass.
20. Eat a Whole Food Diet
Whole foods are single-ingredient foods in their natural state. These foods will help you stay full while filling your body with essential nutrients and vitamins. When you fill your diet with whole foods, it is difficult to gain weight, too.
21. Eat Fruits and Vegetables
Not only are fruits and vegetables good because they are whole foods, but they also have other things that make them effective for weight loss. Since they don’t contain many calories and are filled with fiber and water, they are good to fill up on. The high amounts of nutrients are also highly beneficial to your overall health.
22. Use a Glucomannan Supplement
Glucomannan is a fiber that has been linked to increased weight loss. This type of fiber is water absorbent and stays in your gut longer, making you feel full. It makes you consume fewer calories and have fewer cravings.
23. Chew Slower
If you chew slower, your brain will register that you are full before you overeat. By chewing slowly, you will consume fewer calories while increasing the production of weight loss hormones. Plus, when you don’t eat as quickly, you will be more mindful of your eating habits.
24. Limit Added Sugars
Added sugar is highly detrimental to your health and causes significant weight gain. Most people consume too many added sugars each day, making weight loss impossible. To supercharge your weight loss, stick to natural sugars and avoid added ones.
Even some foods that are labeled as health foods are full of added sugar. Read all labels, and never assume something that says it’s healthy is free of added sugars.
25. Chew Sugar-Free Gum
Chewing gum can help curb your cravings, preventing you from overindulging in unhealthy snacks. Most gum is full of added sugars, so avoid that kind and choose a sugar-free option. Whenever you want something unhealthy, try chewing gum first and see if the craving passes.
If you replace a snack each day with a stick of sugar-free gum, you will be cutting out quite a few calories. Plus, your snacking habits will improve, and you won’t be as lucky to cave and have too many treats.
As you work toward your weight loss goals, you may hit times when you want to supercharge your progress. Use these tips to boost your weight loss and reach your goals.
You don’t have to implement all of these tips at once, so don’t feel overwhelmed. Try a few tips at a time and see what works for you, then implement a few more tips later.